CrossFit BFG – CrossFit
Warm-up
Gymnastics
Toes to bar + pull-ups
Emomx12
Odd: 12 toes to bar
Even: 12 pull-ups
Weightlifting
Front squat + power clean
Emomx12
Odd: 5 Front squats
Even: 3 position power cleans
(80% of 1RM power clean)
Metcon
Metcon (Time)
5 Rounds for time:
5 Rope climbs
10 Pistols
15 Thrusters (42.5/30)